What 10 foods contain zinc? zinc rich foods

Top 10 Foods Highest in Zinc

Zinc is an essential mineral forming a component of more than 300 enzymes in the body with functions including wound healing, immune system function, building proteins and DNA, fertility in adults and growth in children. Zinc is also needed for maintaining the senses of smell and taste.

A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity.

Conversely, consuming too much zinc can lead to nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches in the short term, and can disrupt the absorption of copper and iron in the long term.

If you have a zinc deficiency, then animal foods are better sources of zinc than plant foods. 

Foods high in zinc include oysters, beef, chicken, tofu, pork, nuts, seeds, lentils, yogurt, oatmeal, and mushrooms. The current daily value (DV) for Zinc is 11mg.

#1: Oysters

Oysters have a rough, irregularly shaped shell and live mainly in temperate or warm coastal or estuarine waters. Oysters (often eaten raw) are considered a seafood delicacy. Raw oyster consumption is occasionally associated with gastrointestinal disease. Oyster beds, often located adjacent to rural communities, must be carefully monitored to ensure that they have not been contaminated with polluted water, especially during periods of heavy rain. Many species of oysters are harvested in small numbers and marketed for retail as exotic speciality oysters. 

#2: Beef (Chuck Steak)

Chuck steak is a cut of beef that is part of the chuck primal, which is a large section of meat from the shoulder area of the cow. This part of the animal gets a lot of exercise, making the muscles somewhat tough. However, there are parts that are more tender, such as the top blade, which becomes very tender once the gristle is removed. There are a number of intersecting muscles that can cause the grain of chuck meat to change several times in a single cut. Being mindful of this will help you to select and carve these cuts so they are at their best.

The different types of chuck steak are distinguished by where they are cut from in the chuck primal, as well as the amount of cartilage that runs through the meat, determining whether the steak is tender or not.

#3: Chicken Leg

#4: Firm Tofu

Of all the types of tofu, firm tofu is the most widely available in supermarkets. Firm tofu is quite compact and is often packaged soaked in liquid – the amount depends on the type of packaging. Firm tofu is like feta: it doesn’t crumble when you pick it up and it is easy to chop. In the kitchen, firm tofu is the most versatile of the tofu types. It can be pan-fried, stir-fried, deep-fried, put in a stew, used as a filling or to make spreads. Be sure to fully dry firm tofu before cooking, to ensure it can absorb the marinade and will splatter less in the pan. Firm tofu can also be bought smoked or seasoned.

#5: Lean Pork Chops

#6: Hemp Seeds

Hemp seeds are the seeds of the hemp plant, Cannabis sativa.

They are from the same species as cannabis (marijuana) but a different variety.

However, they contain only trace amounts of THC, the psychoactive compound in marijuana.

Hemp seeds are exceptionally nutritious and rich in healthy fats, protein and various minerals.

Here are 6 health benefits of hemp seeds that are backed up by science.

#7: Lentils

The lentil (Lens culinaris or Lens esculenta) is an edible legume. It is an annual plant known for its lens-shaped seeds. It is about 40 cm (16 in) tall, and the seeds grow in pods, usually with two seeds in each. As a food crop, the majority of world production comes from Canada and India, producing 58% combined of the world total.

In cuisines of the Indian subcontinent, where lentils are a staple, split lentils (often with their hulls removed) known as daal are often cooked into a thick curry/gravy that is usually eaten with rice or rotis.

#8: Low-Fat Yogurt

Plain low-fat yogurt, which is made by fermenting low-fat or skim milk, is a healthy addition to most people's diets. Low-fat yogurt is not only low in calories, but it also has plenty of beneficial nutrients and probiotics that can boost your overall health. However, some versions of low-fat yogurt may have ingredients that are less nutritious, so your specific choice of yogurt may be as important as whether or not to eat it at all.

#9: Oatmeal

#10: Shiitake Mushrooms

Shiitake mushrooms are one of the most popular mushrooms worldwide.

They are prized for their rich, savory taste and diverse health benefits.

Compounds in shiitake may help fight cancer, boost immunity, and support heart health.

This article explains everything you need to know about shiitake mushrooms.